To ensure adequate calcium intake and support bone health and blood pressure regulation, it is essential to incorporate calcium-rich foods into your daily diet. These foods go beyond dairy products and offer a variety of options.


To maintain optimal calcium intake for bone health and blood pressure regulation, it is essential to incorporate a variety of calcium-rich foods into your daily diet. While dairy products are a traditional source of calcium, there are many other options available to ensure a balanced and varied diet. Leafy greens such as kale and collard greens, fortified plant-based milks, tofu, almonds, sesame seeds, and canned fish with bones such as salmon and sardines are all excellent sources of calcium. By including these foods in your diet, you can meet your calcium needs while enjoying a diverse and nutritious range of options.



Top 10 Foods High in Calcium


1.Dried Figs

• Dried figs are a good source of calcium, with one dried fig containing 36 milligrams of calcium, the same amount found in a glass of milk.


• Figs also contain many essential vitamins and minerals, including iron, which helps your body make red blood cells that carry oxygen to your organs.


• When shopping for dried figs, make sure to look for dried unsulfured varieties, as sulfur compounds are added to figs to preserve them but can create unwanted flavors and aromas.



2.Broccoli

• Broccoli is a good source of calcium and vitamin C, among other green vegetables.


• It's also one of many vegetables containing sulforaphane, which has been shown to have potential benefits for skin health.


• In a six-week study published in the journal Carcinogenesis, mice-fed broccoli sprouts were significantly less likely to develop skin lesions when exposed to harmful UV rays than animals who weren't given any sprouts.


• However, to be effective, you'll need to eat a relatively large quantity of broccoli sprouts, about one cup per day.


• Additionally, research has shown that it takes about two weeks for sulforaphane to affect your skin, so don't expect results overnight.



3.Soybeans

• Soybeans contain more calcium than almost any other food, with one cup of cooked soybeans providing 376 milligrams of calcium, which is 46% of your daily value.


• This is more than any other food on the list.


• Soybeans are also a good source of potassium, dietary fiber, folate, and magnesium.


• The soybean is a common component in many foods, including tofu and tempeh.



4.Fortified Dairy Products


• Dairy products are an excellent source of calcium, and many dairy products on grocery store shelves contain added nutrients like vitamin D, which helps your body absorb calcium and prevent osteoporosis.


• The next time you're cooking dinner, reach for a block of cheese or a carton of milk to add a healthy dose of calcium to your meal.





5.Tofu

• Tofu is a calcium-rich food that has been shown to promote bone health and prevent osteoporosis.


• In fact, in one study conducted by researchers at UCLA, tofu consumption was linked to higher bone density and lower risk of hip fractures for post-menopausal women.



6.Spinach


• For those looking to boost their calcium intake, spinach is a top choice.


• 1 cup of spinach provides about 30 percent of your daily value for calcium.


• It has over twice as much calcium per calorie as milk.


• It also includes vitamin K and antioxidants such as lutein and zeaxanthin that protect against cancer.


• If you don't want to eat fresh spinach, frozen spinach can also be a great source of calcium.



7.Oranges


• One cup of sliced oranges provides about 80 milligrams of calcium.


• Both orange juice and zest are good sources of calcium too.


• Along with providing over 100% of your daily value for calcium, oranges also provide potassium, folate, vitamin C, and thiamin.


• Furthermore, they're high in fiber to promote digestion and help you feel full longer.








8.Kale

• Kale is one of our favorite leafy greens that is chock full of calcium.


• Just one cup of raw kale has an entire day's worth of calcium - that's more than milk!


• However, keep in mind that although kale is high in calcium, it's also very high in oxalates and other compounds that prevent your body from absorbing it.


• Because of these compounds, it's recommended that those with a history of kidney stones eat kale sparingly.


• Those who enjoy kale raw can get a boost by adding lemon juice and sea salt to their salads.


• Blanching is an excellent way to release some of kale's oxalates while preserving much of its nutritional value if you prefer to cook your greens.





9.Blackstrap Molasses

• Blackstrap molasses is packed with calcium, iron, magnesium, and phosphorus.


• It's a versatile food that can be added to anything.


• Here are five great ways to incorporate blackstrap molasses into your diet:


• Add blackstrap molasses to morning porridge or yogurt.


• Mix it with extra virgin olive oil and use it as a dressing for green salads.


• Add blackstrap molasses as an ingredient in homemade barbecue sauce or a homemade steak rub.


• Sprinkle some on popcorn.


• Give cookies, cakes, or brownies a boost by adding a teaspoonful of blackstrap molasses to each batch you bake.



10.Almonds


• Almonds are high in calcium, vitamin E, and antioxidants.


• They can help lower LDL cholesterol levels and protect against heart disease.


• Just 100 grams of almonds contain 525 milligrams of calcium, which is more than 20 percent of your recommended daily intake.


• They also provide you with 12 grams of protein, making them an excellent post-workout snack.


• Almonds are a superfood that you should definitely keep stocked at home.